Suitcase RNT Split Squat
Dumbbell Loaded at sides) 20X1; 6-8/leg;
rest 60sec x 3 sets

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30/20 kg Snatch, 20 reps
30 Burpees
40/25 kg Snatch, 20 reps
20 Burpees
50/30 kg Snatch, 20 reps
10 burpees
60/35 kg Snatch, as many reps as possible

Laatua:

2 turkkilaista ylösnousua
2 käsilläseisontapunnerrusta

4 turkkilaista ylösnousua
4 käsilläseisontapunnerrusta

6 turkkilaista ylösnousua

6 käsilläseisontapunnerrusta

4 valakyykkyä
4 käsilläseisontapunnerrusta

6 valakyykkyä
6 käsilläseisontapunnerrusta

8 valakyykkyä
8 käsilläseisontapunnerrusta

1. Handstand Pushups 2 Rounds: AMRAP 1:00 – Strict Dead-stop Handstand Push-ups Rest 1:00 AMRAP 1:00 – Strict Handstand Push-ups Rest 2:00 between rounds

Dead-stop Handstand Push-ups: Complete stop on ground in tripod position.

1. Squat Clean
   3-Position Squat Clean (High Hang, Knee, Floor)
   1 Set @ 65%
   1 Set @ 70%
   3 Sets @ 75%

2. Conditioning
   3 Rounds:
   15 Chest to Bar Pull-Ups
   12 Barbell Facing Burpees
   9 Squat Cleans (60/42.5)

W.Ring dip: 4x3

Complete as many rounds as possible in 20 minutes of:

• 200-meter farmers carry, 65-lb. dumbbells
• 100-meter walking lunge
• 50-meter handstand walk
  

Post rounds completed to comments.

3 kierrosta aikaa vastaan

300 m soutu
15 rinta tankoon
10 HSPU

for time
36 wall ball 20/14p
36 toes on box pull ups 24/20"
36 ttb
36 cal row

Conditioning

3 Rounds, each for time

50 Air squat
400m Run
30 KB/DB Swings/ Other Object
200m Run
10 Handstand push up

Rest 1-minute between rounds

Score: Slowest time on any round

3 Sets - Glute Activation
20sec Static Single Leg Glute Bridge/side
20sec Side Star Plank/side
30sec - 90 Degree KB Front Rack Squat Hold w/ Pulse (meaning move up and down through 2" range of motion)